Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Simple full body Workout
-
-
Total workouts of the week Workout
Rest day, total workouts of the week 13 hours, x 7
Week 2/3Strength & conditioning
Metcon x 2
Aer x 1, 45 min
BB x 2
Squat - 3065 kgGymnastics
MU - 60
BMU - 15
BFLY - 90
BCTB - 90
HSW - 25Recovery
Sleep 0/7
Avg. 22:50
Avg. 7 h 05 min
EA. 42 kcal/FFM -
Kipping Handstand Push-ups Workout
3 Giant Sets:
Max Handstand Push-ups (7,5cm / 5cm Deficit)
Max Handstand Push-ups (5 / 2,5cm Deficit)
Max Handstand Push-ups (No Deficit)Rest 3 Minutes Between Sets
*1 Giant Set Is Max HSPU @ Each Deficit
-
-
Strength metcon Workout
Power clean 10 x 50 kg
Air squats 50
Front squat 10x 50kg
Air squats 50
Push press 10x 50 kg
Air squats 50
Romanian deadlift 10 x 50 kg -
warm up Workout
Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
-
3 of Ohio Sons Workout
1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
37 KB Clean and Press w/s (37 each arm)
1 mile Run
37 box Jumps or squat jumps
1 mile run
37 burpee pullups or burpee k23 or burpeesSFC Shawn Hannon - KIA 4APR12
CPT Nicholas Rozanski - KIA 4APR12
SFC Jeffrey Rieck - KIA 4APR12
*on each mile run say those names over and over...honor their sacrifice.Did not scale.
-
Weightlifting Intermediate Strength
1 round
snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)1 round
Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 "Strength
muscle snatch from above knee position 3 x 3 @ controlled weight
snatch deadlift 5 x 2 @ 90%